3 min read
Selenium – A Vital Dietary Component for Men
Mateusz Pawlak
✓
Diets Premium Expert • 25.03.2026
✓
Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Mateusz Pawlak | min read 3 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
Smart Voice
•Listen to the article content live
0:00
/
0:00
Key Takeaways
Selenium is a mineral element that is crucial for the proper functioning of the body, especially in men. Its significance in the diet is very high as it fulfills critical roles in the body. Although research on selenium is ongoing, scientists concur on one point – selenium deficiency can lead to muscle weakness, increased cancer risk, heart disease, and fertility issues. Therefore, it is important that selenium is provided in small, safe amounts, as an excess can result in toxicity and unwanted side effects.
Meal Plan
Want to apply these guidelines in your daily diet?
Our smart diet generator creates a tailored meal plan in 3 minutes based on the recommendations in this article.
Selenium – specific features
Selenium was discovered in 1817 by the Swedish scientist Jöns Jacob Berzelius, but its health benefits were proven much later. It was not until 1950 that scientists from the United States and Germany confirmed its antioxidant effects. The main source of selenium is primarily seafood, such as shrimp, crab, and salmon. In plants, the selenium content varies and depends on the amount in the soil. Brazil nuts and brown rice are also rich in this valuable mineral ingredient. The American Food and Nutrition Board (FNB) has established that the daily selenium intake from food or supplements should not exceed 400 µg in adults.
Malignant neoplasms
A scientific study demonstrated that men with an optimal selenium level in their blood had significantly lower risk of developing prostate cancer than individuals with a lower level of this factor. In one of the more detailed studies, scientists observed a 65% decrease in the number of cases of advanced prostate cancer among people with a higher selenium level in their blood. Additionally, it was shown that this factor reduces the likelihood of developing lung, colorectal, and skin cancer. Researchers hypothesize that selenium enhances the body's natural immunity to cancer cells and inhibits the formation of blood vessels that can contribute to the growth of metastases.
Fertility
Insufficient selenium levels are associated with irregularities in sperm and an increased risk of early pregnancy loss. Research has demonstrated that adequate levels of this element enhance sperm quality. Individuals with lower levels of this element in their blood have been found to have fewer sperm. Moreover, studies have shown that selenium can reduce the risk of mutations in certain chromosomes, which are the primary cause of birth defects and miscarriages.
Aversion of damage caused by free radicals
Selen facilitates the avoidance of DNA damage to cells that is caused by the spread of free radicals. Ensuring an adequate selenium intake in the diet can contribute to circumventing premature aging.
Preventing heart diseases
Numerous scientific studies have observed a link between serious heart issues in large animals (cattle, etc.) and selenium deficiency. Very low levels of coenzyme Q10 (a key compound responsible for proper heart functioning) have been noticed in animals with heart problems. The appropriate level of this coenzyme depends on selenium and vitamin E. A deficiency of this compound increases the risk of heart disease due to oxidative stress caused by free radicals. Other studies have shown that oxidized LDL (one of the fractions of LDL cholesterol, too high a level is considered a risk factor for coronary artery disease) plays a significant role in the development of heart diseases. An adequate level of selenium protects against the harmful effects of LDL and increases the level of HDL (the desired cholesterol fraction).
Joint arthritis
A diminished level of selenium in the blood plasma has been observed in individuals afflicted with joint arthritis. Joint arthritis is a chronic ailment that causes pain, stiffness, swelling, deformity, and loss of joint mobility.
Mental health condition
A low selenium level is also linked to impaired cognitive function in the elderly, as well as to disorientation, depression, fatigue, and anxiety attacks. Recent studies indicate that an adequate level of this micronutrient in the body can have a beneficial effect on mood, behavior, and cognitive functions, which is due to its role in regulating thyroid function. Therefore, it is worth paying attention to a varied diet and consulting a doctor before starting supplementation.
mgr Mateusz Pawlak
✓Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
View Profile →
